Abdominal fat is also known as abdominal obesity, it is medically called central obesity. Accumulation of unhealthy fat around this area puts a person at many risks. High levels of such fat deposits can lead to a significant increase in the amount of fatty acids within the liver. This can lead to decreased insulin levels, which can eventually result in hepatic steatosis which is nothing but the build up of fat inside the liver. To prevent such drastic and dangerous consequences, it is necessary to adopt an exercise routine that is effective in eliminating belly fat.
Individuals must understand that there is no quick fix solution when they want to remove the stubborn fat around their belly. However, a regular physical exercise regime coupled with a healthy diet plan can help reduce fat from the abdominal area. Furthermore, burning more calories than you consume results in effective and sustainable weight loss. Individuals are also advised to follow the following exercise regime after consulting their physicians.
One of the most effective exercises to eliminate fatty deposits from the belly area is the exercise ball crunch. While performing this exercise, you should position yourself on top of the ball with full support for your lower back and place your hands behind your head. The next step is to lift your chest off the top of the ball, while pulling the base of your ribcage in toward your hips. When performing this exercise, it is important to maintain the stability of the ball as you try to lift your body upward, followed by lowering your back to enable a stretch in the abs. You need to repeat this twelve times in three sets for maximum results.
Another beneficial exercise is the long arm crunch, where you lie flat on your stomach and extend your arms straight behind you. You should clasp the arms and move them near your ears. Then slowly contract the abs and carefully lift your shoulders, keeping the arms straight. Cycle exercises are performed by lying on your back and placing your hands behind your head. Then you should try to lift your shoulders off the floor while driving your knees towards your chest. Slowly bring the left elbow towards your right knee while straightening the left leg. Repeat the pedaling motion on the other side.
One exercise that resembles the leg crunch is the vertical leg crunch. While doing this exercise, lie down on the ground and keep your legs raised. To support yourself, you should place your hands under your head and cross your knees. Then, keeping your feet in the standing position, slowly contract your abs as you lift your shoulders off the floor. Apart from these various exercises to reduce stubborn belly fat, you can adopt other routines that interest you. Exercise, such as bicycling, swimming, or hiking, also helps reduce the fat stored around your belly.
